- Laying on the floor with your knees bent and feet firmly on the floor, rest the kettlebell on your pelvis.
- Pushing through the legs and keeping the core muscles engaged, raise your pelvis off the floor until your stomach, pelvis and thighs make a straight line.
- Slowly lower to the ground to the starting position and repeat.
- Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your chest.
- Bend forward at the hips keeping your back and knees straight and the kettlebell close to your chest.
- Return to standing position and thrust your pelvis forward.
- Stand straight with your feet shoulder width apart. Keep your back straight and hold the kettlebell in front of your pelvis.
- Take a large step to one side, holding the kettlebell low and lunge into the bent leg.
- Return to the starting position and repeat
- Stand with your feet shoulder width apart, lifting one foot off the floor behind you. Hold the kettlebell in the same arm as the lifted leg.
- Bend forward at the hips bringing the kettlebell to the floor while you extend your lifted leg behind you, keeping your back straight - holding out your arm to the side for balance.
- Return to the upright position and repeat.
